10 Easy Healthy Recipes

10 (Easy, Nourishing) Recipes I Wouldnt
Want to be a (Busy) Mom Without

*plus 2 bonus deviously
nutrient-filled foods for kids!
Jessica Jennings
MS, ERYT, RPYT

Certified Yoga Instructor / Lifestyle Educator
Founder, Ma Yoga for Pregnancy, Motherhood & Beyond
Welcome Mama!
I know youre busy so thank you for downloading my eBook!
The fact that youre reading this means you feel you want to move toward healthier foods, and you want
to prioritize your own health and wellbeing - and your familys.
You might be looking for a way to nourish yourself without having to spend hours in the kitchen... or your
maybe youve noticed your body never quite got back to what it was before baby.
Here is my gift to you mama. 10 recipes that are my top go-to foods that I discovered I could do easily
and quickly... that leave me feeling satisfied... and if not with Halle Berrys body, at least a body that feels
good to be in.
If you already are a good cook, you might just roll your eyes at how simple all these are.
If not, you might just want to get down on your knees and thank me. However, a quick email will be fine!
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
Table of Contents
Where Im Coming From.......................................................................................................................6-8
But I have no time!.............................................................................................................................................9-10
Ok, how much prep time will I have to do?....................................................................................................11
Are these recipes complicated?......................................................................................................................11
What about protein?.........................................................................................................................................12
Why arent dairy and wheat included in these recipes?..............................................................................13
Jessica, do you ever eat food from a package?..........................................................................................14
What about snacks?..........................................................................................................................................15
What if my digestion isnt so great?.................................................................................................................16
What if I need more than a green smoothie for breakfast?.........................................................................16
What about snacks for my kids?.......................................................................................................................17
Whats so great about raw food?....................................................................................................................18
Sounds like a lot of work....................................................................................................................................19
OK, so what are the basic principles were going by here?.........................................................................20-21
But I suck in the kitchen......................................................................................................................................22
Be aware of nature - inside and out - and eat to find balance...................................................................22
Shopping List (for all 12 recipes)........................................................................................................23-24

Table of Contents Contd

Food Basic 1: Grains
Turmeric Rice (brown rice, White Basmati, Quinoa or just about any other grain)....................................25-26
Food Basic 2: Veggie-Based Meals
Steamed Veggies with Miso Dressing...............................................................................................................27-29

Veggie Wrap with Raw Cashew Dressing........................................................................................................30-31
Salad with Vinaigrette........................................................................................................................................32
Pesto Veggies......................................................................................................................................................33
Lentil Kale Salad..................................................................................................................................................34
Food Basic 3: Treats
Raw Bars..............................................................................................................................................................35-36
Strawberry Chia Pudding...................................................................................................................................37
Food Basic 4: Drinkable Meals
Green Smoothie..................................................................................................................................................38-39
Butternut Squash and Sweet Potato Soup......................................................................................................40
BONUS
Food Basic 5: For The Little Ones
Green Pancakes.................................................................................................................................................41-42
Green Muffins......................................................................................................................................................43
Table of Contents Contd

So thats it!...........................................................................................................................................................44
Sign up for a Free Eat Better Strategy Session..........................................................................................45
About Jessica......................................................................................................................................................46
Connect with the Ma Yoga community ..................................................................................................47
Where Im Coming From

I run my own business. I teach, I blog, I train teachers and coach mamas. I try to do yoga or exercise
every day. I also like to spend quality time with my daughter and even do something fun with my husband
now and again.
I do my best to create healthy, satisfying meals for my family that are appropriate for a tall, thin man and
a 6 year old. Figuring that out could take me all day in itself.
So nourishment for me? In my first year as a mom, at my best I relied on the capable chefs at Whole Foods
and Trader Joes. At worst, it was my husbands pizza leftovers.
But I noticed signs that my body was not happy (not to mention my clothes were always covered with
drips and stains from eating on the run): my hair was thinning (eek!), my weight was not where I wanted it,
and I was ALWAYS hungry - unsatisfied - looking for something else to grab. Even after I ate, I felt like I
hadnt eaten.
Something needed to change. And it was me.
I set out to figure out how to feed myself without sacrificing ANY of my big 3: time, energy, or health. I let
my hubby eat frozen prepared stuff while I explored different food philosophies - I tried Atkins, I went
Vegan, I bought the Almost Vegetarian cookbook and I often ended up with a bunch of ingredients
going bad in my fridge.
I ended up going full circle, back to where I start, yoga. The 5,000 year old Indian medical system called
Ayurveda, or the science of life was never separate from the on-the-mat practice until yoga came to
the west. As I learned more about Ayurveda, I felt like I had spent 10 years focusing on how to align my
energy on the mat, and for the first time, someone was giving me easy to follow principles for how to
thrive everywhere else.
In Ayurveda, all health or ease (and its opposite, dis-ease) begins in the digestive tract.
From mouth to anus is this central canal, where through the magic of digestive enzymes, we take in the
outer world.
Ayurveda is not just about the what, but also about the how, the when, and even the why of eating.
We start from remembering that besides nutrients, we get prana - or life force energy - from our food.
To understand how to get more prana from our food, my Living Ayurveda teacher Cate Stillman puts it
this way: theres smart food, dumb food, and dead food.
Smart food is from the earth; it contains the intelligence of nature.
Smart foods are raw or lightly steamed veggies;
fruits; meat and eggs that come from a local,
humane farm; minimally processed grains; and
raw, unsalted seeds and nuts.
Dumb food once had natures intelligence, or
prana, but got processed, frozen, canned, or
otherwise deranged until it was barely
recognizable as food by the body: ie, Annies
Frozen veggie lasagna, or a turkey sandwich.
Dead food never had it and never will: protein
bars made with soy protein isolate and other
ingredients unidentifiable by the body, white flour healthy chips, even organic Mac n cheese you get
the point.
Smart food will provide your body with fast access to the nourishment you need, without taking too much
energy.
Smart food will leave you feeling good physically, emotionally and mentally.
Smart food is food that you have put together with your own hands or someone elses loving hands, with
positive energy moving from heart to fingers to food.
Smart food goes bad when you leave it out, because it still has its own enzymes intact, which help our
bodies easily break it down and utilize the nutrients
within.
Smart food has been around on earth for at least 5,000
years.
Smart food will wake up the intelligence of your cells
and your healthy cravings.
Smart food will provide your body with easy access to
the nourishment you need.
Smart food will leave you feeling good physically,
emotionally and mentally.
But I have no time!

Youre probably thinking Im too busy to spend time in the kitchen! I would argue that youre too busy
not to.
Not because its so much healthier - although it is.
Not because its more energizing in the short term - although it is.
Not because it saves you money and time in the long run, by preventing costly disease from taking hold,
although it does.
Not because its cheaper than buying healthy prepared food or takeout - although it is.
Not because its easier when you have a rhythm going to do it yourself - although it is.
Not because it helps you stay at a more optimal weight although it does.
But because when we are making our own

food with ingredients we have chosen, we
deeply nurture and heal every part of us:
body, mind, emotions, and soul.
And when these are all in harmony, we are happy. And
you know what they say - happy mama, happy family!
Try it for 30 days (theres a great Ted Talk on how you can do anything for 30 days). If it helps you:
- live to your full potential
- set a great example for your growing child(ren)
- get to and stay at your optimal weight more easily
- feel super good about what youre eating
- have more energy and vitality every day
...then wasnt it worth a little prep time each week?
10
OK, how much prep time is involved here?

1-2 hours on Sunday, plus a weekly visit to the Farmers Market. Thats it.
This not only makes these recipes fast and easy throughout your busy week, but it also to gives you a
rhythm that you can live by without thinking about it.
Spend an hour on Sunday putting your intentions for vibrant health into action, and you will find that path
opening up to you all week.
And, with a little preparation on Sunday, and a weekly scheduled visit to the Farmers Market, you will find
that nourishing yourself with delicious, easy food that you make is more energizing, cheaper, easier, and
FASTER than buying food someone else made. And, it sounds a little woo woo but here it is: we eat the
energy that food was prepared with. When we prepare our own food, all the good intention goes into it,
and into us, and into our family.
Are these recipes complicated?

No. A lot of the living food and Ayurvedic recipes I found online seem to have a million ingredients in
them. Add a sprig of fresh parsley to garnish, sort of thing. That is NEVER going to be me. I just dont
want to spend that much time in the kitchen.
Whats in here are your basic, every day, easy-to-prepare meals. Theyre more like Food Concepts with
lots of room for variation and play, depending on what you have and what you feel like I having.
I love these recipes and I could (and just might) eat them - and variations of them - forever.
In this book I will share some of my favorite basic food principles, covering what I consider the main meal
areas: grains, dressings for veggies and salads, healthy snacks, natural desserts, and energizing breakfasts.
11
What about protein?

If youre not a vegetarian, you can always throw in organic, local farm raised chicken here and there. But
try to have 2/3 of any meal be vegetables. You might find that you can feel full without feeling heavy
eating this way.
Here are 4 reasons why I believe its enough:
1. I found I needed a lot less protein when I started eating more greens (like starting the day with a Green
Smoothie). This is in part because I was giving my body all the living amino acids it needs to make
protein for the first time!
2. Vegetables have protein. Spinach contains the most of any leaf.
3. Grains have protein. Some grains are even a complete protein, such as quinoa. Add some beans and
youre covered.
4. The green in plants (chlorophyll) is
actually the intelligence of the plant that
turns sun into energy. The chlorophyll
molecule is supposedly very similar to the
hemoglobin molecule, so its like eating
oxygen. When we eat dark green leafies
on a daily basis, we experience a whole
new kind of long-term, vibrant energy.
12
Why arent dairy and wheat included in these recipes?

When I decided to minimize certain foods in my diet, I found that whole new worlds opened up.
When I stopped eating dairy, my body had less inflammation. Some nutritionists theorize that the dairy
molecule is difficult for the body to break down, and if you are susceptible to colds and allergies, it might
just stay in your system and help the body create more mucous. I dont know. I just enjoy not having to
clear my throat anymore.
I use almond milk. Eventually, I learned how easy it is to make my own almond milk in the blender a
handful of raw almonds, water and some honey or maple syrup and voila! If you dont like the
occasional crunchies, you can squeeze it in a nut bag - $6 on Amazon. Super easy!
As opposed to something that was heated to such a high degree that most
of the enzymes that help break it down are dead, then had chemicals
added, and then was stuck in a box for days, I was eating something fresh
from nature, full of intelligent, life-supporting prana. And its so easy!
Similarly, when I let wheat go for a while, I could not believe how many
grains existed in the world that Id never tried, and how many I could use in
baking that would even please my daughters picky little taste buds.
Whats more, gluten has the same root as glue, and does what youd
imagine in the body: it makes things sticky (ie. more mucous).
According to Ayurveda, dairy and wheat help the body build tissue, so if
youre trying to gain weight, thats the way to go. If not, you might want to
avoid them. Another reason? When I get colds (rarely) they no longer
hang on as long as they used to. Without gluten and dairy, I feel like its
harder for my body to succumb. Will it be the same for you? Dunno. Try it.
13
Jessica, do you ever eat food from a package?

Of course. I dont have that much control. I dont actually want to have that much control.
I enjoy pasta on rare occasion (maybe once a month), and a piece of bread at a restaurant if Im really
hungry. Sometimes I even have a cookie or some birthday cake.
But I feel it later. Kinda heavy, kinda stuck.
And sugar, white flour and processed foods wake up my cravings for more of the same. I often wake up
after eating heavy, processed or sugar foods the day before and crave dumb food.
So the next day I try and drink my food (smoothies and soups) so my body can easily get real nourishment
again, cleanse, and get back on track with my food desires.
And according to Ayurveda, greens
have a scraping quality for the energy
channels and can help you quickly be
rid of ama, or toxins.
So after a night out drinking (yes it
happens... on the full moon... and Im
not totally joking about that, but thats
another book), Ill put an extra handful
of greens into my Green Smoothie.
14
What about snacks?

Try not to. Or, if you must, fruits and veggies only.
Heres why:
As I mentioned, digestion takes energy.
When I stopped having my 3pm snack (I always thought I needed it for
energy), I got half my day back! I thought it was giving me energy but it was
actually sapping my energy to eat when I wasnt fully hungry.
Now I wait until 4:30 or so and have dinner. Done! Satisfying, healthy, and done for the day.
Think of your digestive enzymes like a campfire. We want the
fire to be really strong when we eat, to be able to transform the
food into a form your body can use - without depleting the
bodys energy that would have been used for other things.
What happens to a campfire when you keep tossing logs on
top? It starts to go out. Embers fly and can cause problems
elsewhere... but thats another eBook about inflammation,
infection and disease.
For now, try letting your hunger burn strong before you eat: get really hungry. Then sit down to a meal
comprised of some of the following recipes.
If you get super hungry between meals, eat fruits and veggies. If you need a good reason, how could
you get your 6 recommended servings of each if you snacked on anything else?
15
What if my digestion isnt so great?

Try eating your living foods (uncooked)- and other foods that might be harder to digest, including
processed foods - in the middle of the day. We have more digestive enzymes then, even according to
Western Science. Traditionally, lunch was the biggest meal of the day, and supper was a supplement.
Also, food is easiest to digest when it looks similar to what its going to look like in your stomach. So drink
your food as often as possible. Eat warm, mushy food if your digestion is weak (or if youve just had a
baby!)
Soups are wonderful throughout winter, when a salad might tax the body because its cold out. Mushy
food like steamed veggies and Basmati rice with a wonderful Miso dressing is super easy to digest!
What if I need more than a green smoothie for breakfast?

Lets say you started with a Green Smoothie for breakfast and now youre hungry for lunch an hour earlier
than usual, like 11am.
One option: eat lunch earlier. And then what if you get hungry for dinner earlier than usual, like 3 or 4?
Well... eat dinner earlier. You can have some of your remaining veggies at 5 or 6 and then be done for
the day. Try listening to your body.
This is a particularly good daily rhythm to get into (one of the 4 Habits of the Divine Ma) because we need
about 3 hours to digest before we sleep. Otherwise, the body is busy digesting food rather than digesting
the day while we sleep.
Many of us are not listening to our bodys hunger messages because were waiting for our family. Weve
all heard that families thrive when they eat together. Try letting yourself be on your own schedule for a
while. (I eat early - around 4pm.) I find we do great when we spend time together, and it doesnt matter
whether everyone is ingesting food or not.
16
What about snacks for my kids?

We have a rule in our house: snack = fruit and veggies. Thats it. Thats the rule. Eat a lot at meal time
and then nothing too heavy for snacks.
That means when I pick my daughter up from school, I have an array of fruits and veggies and raw bars
for her (except of course when we break our rule).
OR, if its a bit later, I try to bring her dinner and she eats at 4:30 happily. Then we snack later on fruits and
veggies. We might sneak in a treat here and there if shes really hungry (fruit smoothie + ice = sherbet!).
17
Whats so great about raw food?

Theres lots of info on the internet if you google why eat
raw food. Raw food - or living food - has been heated up
to 118 degrees max. It still has the enzymes alive that help
it break down in your body.
This book is not about why you should eat raw.
This is a book about how you can get back to eating what
your body is designed to eat: fruits and vegetables that
havent been cooked to such a degree that they have no
more living enzymes to break them down in your body;
proteins without chemicals or tons of processing; and
grains that still have all their complexity intact.
I sometimes lightly steam my veggies, depending how my
digestion and energy has been (its easier to digest food thats already started the break-down process,
like in a blender or in some hot water), and how cold I feel.
But whats important to me is that I am connecting my inner ecosystem with my outer ecosystem, and
finding balance that way.
Did you know...
Processed sugar has only been around for 200 years. It is addictive - releasing an opiate-like substance
that activates the brains reward system and causes withdrawal symptoms.
Sugar makes the digestive system acidic, which leaches vitamins and minerals from the body, suppresses
the immune system, inhibits blood flow, and increases wrinkles.
18
Sounds like a lot of work.

Any real change in our patterns and beliefs requires work. But never before has it been so important for
you to you figure out how to get healthy, living, energizing food into your body. This is what your
child(ren) will grow up eating. Isnt that great motivation to be healthier yourself?
Eventually it will be the easiest thing in the world. Youll wonder how you managed to run to grocery
stores and restaurants all the time.
Basically, its 5 simple food basics: grains, veggie-based meals, treats, drinkable meals, and breakfast.
Each category contains one or more of my go-to recipes, which are really less like recipes and more like a
basic understanding of what makes a muffin a muffin; what makes a smoothie taste good; what you
need to include in your salad to help it feel hearty.
Each recipe comes with:
Some general info (the why)
Instructions (the how)
Lots of ideas for variations, depending
- what you have in your fridge
- whats in season
- whether youve been feeling warm or cold
- whether youre eating it or your child is
- what you feel like
My intention is for you to follow these recipes, and then
throw them away. I want you to know what makes a
good tasting bar, smoothie, or muffin and then play!
19
OK, so what are the basic principles were going by here?

1) Think simple. Eat it only if its been around for 5,000+ years. Eat if its in natures packaging.
2) Avoid processed foods (even tofu is processed), or anything from a package or containing refined
white sugar or corn syrup. If you must, eat it in the middle of the day when we have the most digestive
enzymes (and thus can flush it through without draining you of energy). Eat sweets when you are
hungriest - nibble fruits while youre making a meal.
3) Digesting food takes energy, so eat 3 meals a day, no snacks. OR only snack on fruits and veggies. If
you just cant make it until the next meal and you want more than fruit, add raw, soaked nuts. Always
soak nuts the night before so the body doesnt have to give up so much fluid to break them down.
Mushy foods require less energy to break down. Natural foods contain tons of water.
4) Eating the same thing for lunch and dinner is great for the body, as long as it contains a range of
veggies. Your body has already produced the proper enzymes to break it down and can just jump in
and grab its nutrients. Plus, who wants to make a big dinner (or several) at the end of the day when
youre beat? I want mine at least ready by lunch.
5) Have your big meal in the middle of your day. This is when you have the most pitta, or digestive fire.
This Ayurvedic perspective is supported in western studies - studies show we have the most digestive
enzymes in the middle of the day. Eat a light dinner and be done at least 3 hours before you sleep.
That way, instead of digesting food while youre sleeping, you can be digesting the day, and youll
wake up refreshed and ready to go.
6) Always know what your next meal will be. Prep your next meal right after this one. This means
everything works JUST as well if you are working or running errands all day as if you were staying home in
your PJs. You just might be eating from a container in your car.
20
7) You will find that the more dark greens you eat, the less protein you need. You are providing the body
with amino acids, the building blocks it uses to make protein. If youre worried, spinach contains the
most protein of any dark green leaf.
8) Avoid inflammation-increasing foods like wheat, dairy, and processed foods. Some doctors now
believe that inflammation leads to many diseases we deal with today. Remember, processed sugar
has only been around for 200 years, compared to a few hundred thousand. Our bodies still see it as a
foreign, toxic object, and thus does not assimilate it easily.
9) Only eat when youre hungry. Thats when we have digestive enzymes to break down the food.
Otherwise it just sits there and gets in the way.
10) Find real comfort through your food. Is it cold out? Make something warm. Feeling heavy? Eat light
all day. Preparing for a feast? Drink your meals.
The dandelion leaves in your backyard have more prana than kale from the Farmers Market.
Kale from the Farmers Market has more prana than organic kale shipped to the grocery store.
Organic grocery store veggies have more prana than frozen veggies.
Frozen veggies have more prana than canned.
Canned veggies have more prana than candy. Maybe.
21
But I suck in the kitchen...

Each time I make something no one else will eat, I learn something.
When I started playing with smoothies, I discovered celery can add
natural salty flavor; cucumbers are cooling (surprise). Carrots and
bananas can replace sugar in pretty much anything. And avocado puts
the smooth in smoothie, and makes them more filling.
BTW - dont combine cruciferous vegetables with fruits, like broccoli.
Leafy greens are more like fruit. Other veggies dont digest that well with
fruit. Also, switch out your greens because each has toxins to keep
predators away. If you do a week of kale, a week of chard, and a week
of dandelion greens, youll be good to go!
Be aware of nature - inside and out - and eat to find balance.

If its warm outside, eat:
- Green Smoothie (with cucumber to cool down)
- Veggie Wrap with cashew dressing and organic, free-range chicken
- Raw Bar
- Salad
If its cold outside, eat:
- Green Smoothie (with ginger for warmth and easier digestion)
- Green Pancakes
- Turmeric Rice with steamed veggies, protein (organic, free-range chicken), and miso dressing
- Lentil Salad OR more steamed veggies and rice
- Buttnernut Squash and Sweet Potato Soup
- Baked Bar
22
Shopping List & Grocery List - for ALL 12 recipes!!!

Ikea
3-6 jars (or use old mayo and spaghetti sauce

jars)
Amazon.com or wherever
Stainless steel rice cooker (NOT non-stick)

Blender (VitaMix is life-changing if you have
$500, but any will do)
Mini-blender (optional, but super handy for kids
portions)
Farmers Market (or Whole Foods somewhere for local, organic produce)
2 big bunches of kale, spinach, chard, or some

other dark leafy green
zucchini, onions, carrots, parsnips, sweet
potatoes + other veggies that look interesting
lemons
tomatoes
lettuce
garlic
ginger
apples
any other sweet fruit that looks appealing (be creative - grapes are good in smoothies! or try an Asian
pear for the first time. oranges are great to keep in the car for snack.)
23
Trader Joes
avocados (a bag - soften them up next to bananas in a brown bag)

bananas
Extra Virgin Olive Oil and grapeseed oil
Medjool dates
wraps (brown rice tortillas are edible if you heat them on a pan, others are better)
raw almonds, raw walnut pieces, raw cashews, and raw pecans
balsamic or other vinegar
basil plant if possible, otherwise package
coconut milk
unsweetened organic almond milk (or just make your own)
package of pre-cut butternut squash
Whole Foods
3 grains from bulk section (start with brown rice, basmati rice, quinoa)
Spices: turmeric; cinnamon; nutmeg and clove or Pumpkin Pie Spice
Himalayan pink salt or sea salt
Braggs Liquid Aminos (tastes like soy sauce but its healthy)
Sweet White Miso or Light Miso
toasted sesame oil and flax oil
sesame seeds, chia seeds and flax seeds
whatever proteins you like: chicken, tofu, fish, beans
big jar of organic, extra virgin, really good coconut oil
organic raisins
some other organic dried fruit - cherries, apricots etc.
organic oats from bulk section
cinnamon, nutmeg and cloves or Pumpkin Pie Spice
rice flour (brown, white, whatever)
raw sugar or coconut sugar
organic vanilla extract
free range/organic chicken broth or rapunzel cubes
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Food Category 1: Grains

Delicious Brown Rice, White Basmati,
Quinoa, or just about any other grain!
So much of our diet has processed white wheat flour - bread,
cereal, pasta. Why not consciously choose some other, less
processed grains to give your body different nutrients?
They say meals should be 1/2 to 3/4 vegetables. Let most of the rest
be grains and see how you feel.
What Youll Need for Turmeric Rice

To become comfortable in the world of non-wheat grains, you'll
need a bunch of big pretty jars (Ikea has them reasonably priced).
Set aside a shelf for grains. Also, start saving jars like soon they won't
be free: peanut butter jars are useful; big pasta sauce jars are good
too.
Then go to Whole Foods and buy at least 3 grains in bulk (start with
brown rice, basmati rice, and quinoa). Put them in the mason jars
and label on white tape on the bottom what they are. Arent they cool looking?
You'll also want a rice cooker. The point of these food concepts is to make it as easy as possible. You will
never burn a grain in a rice cooker because you got distracted putting baby back to sleep, or were on
the computer, or doing laundry. In fact, it will be warm and delicious all day long, and make your kitchen
smell great. And instead of grabbing some of your kids goldfish on the run, you can grab some rice with
leaves and your favorite dressing. Or steam veggies for 2 minutes!
25
Go to www.amazon.com and look for stainless steel rice cooker. If it doesnt say, its probably non-stick. If
you dig in for rice daily, soon the non-stick will scratch and youll wonder each time you eat if you are
ingesting carcinogens. On an energetic level, feeling unsafe with your food can greatly interfere with
your bodys ability to receive nourishment from your food! So buy stainless steel. Its really not that hard to
clean.
Then buy some Himalayan pink salt and some organic Turmeric. According to Ayurveda, Turmeric is antibacterial, anti-viral, and anti-inflammatory. Its why all India food is yellow and can greatly support your
health.
How to Make Turmeric Rice

Prepare grain in the morning after breakfast. It'll be ready for
lunch and dinner. If other family members are eating it too,
double the recipe.
Soak 1 cup of any grain (white basmati, brown basmati, quinoa,
millet) in water the night before. This makes it much more
digestible, meaning your body gets more nourishment without
expending tons of energy and fluid to do it. Quinoa (which, by the
way, is not actually a grain - its closer to a cruciferous vegetable!)
should be soaked at least 6 hours and rinsed well.
Put grain into rice cooker with 2 cups water, a bunch of shakes of
Turmeric and some salt. Add oil if you like (I like coconut). Turn it
on and enjoy the smell that wafts through your home.
You can just dip in with a spoon, or read on to create your fast,
delicious lunch and dinner with it.
26
Food Category 2: Veggies

Steamed Veggies with Miso Dressing (and optional protein)
When its cold, our bodies LOVE warm, mushy, easy-to-digest
food.
Wintertime is when digestion slows down to be able to stay warm
with extra fat. Make your food easier to digest by cooking it.
That said, when we cook veggies too long, they lose their prana.
So lightly steam, as light as you can, keeping the veggies as
close to the vibrant color they were as possible.
When it's time to eat and you're starving, nibble on fruit while you
prepare.
According to Ayurveda, we have the most digestive fire (or
enzymes) when we are hungriest, which is the beginning of the
meal. So have your sugar then (your kids are right! if you have to
have a cookie, have it first).
This is where your weekly prep comes in. On Sundays, I make my
dressing for the week. On Mondays, I go to the Farmers Market.
Done.
27
What You'll Need for Steamed Veggies

This is where your weekly visit to the Farmer's Market comes in. Look up one in your area and put it in
your calendar to go every week. Do not think about it like a duty. Think of it like a treat. Wear a hat.
Chat with the farmers. Whatever you can do to get a bunch of veggies preferably organic, local, from
your eco-system to support your physiology into your body. If you can't get to a Farmer's Market, check
out the local organic sections of Whole Foods.
1 big bunch of kale, spinach, chard, or some other dark leafy greens
Veggies: zucchini, squash, carrots, turnips, parsnips, broccoli, and other veggies you can steam and
eat
Avocado
How to Make Steamed Veggies

Put olive oil in a pan with whatever seasoning you feel like - ginger, garlic, cumin, mustard seeds - any
spice helps digestion. Peel and cut root veggies (carrots, parsnips, turnips) and add to pan. Then add
some water, put a top on, and steam for a couple minutes. Add zucchinis and squash for a minute.
Obviously, theres more prana in veggies if they are brightly colored and a little crisp, not wilted and sad.
At the very end, turn off the fire, put a huge handful of leaves in and stand there. The moment they start
to soften, open the top and dig in. You can keep the pan on a cool burner all day, and get a second
meal out of it.
Put some in a bowl with or without Turmeric rice or some other grain. Add avocado. If you like, throw in
some meat. If you didnt make the dressing that week, sprinkle Braggs on top.
Save the rest of the veggies for dinner. Don't re-heat! Food loses its prana or life force when reheated.
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What You'll Need for Miso Dressing

1-in peeled chopped ginger
1 c extra virgin olive oil
2 t toasted sesame oil
4 T lemon juice
4 T sweet white miso
6 whole dates, pitted and soaked for 1-8 hours
2 T Braggs Liquid Aminos
1/2 c water
How to Make Miso Ginger Dressing

Put the ginger, olive oil, sesame oil, lemon juice, miso,
dates, Braggs, and water in blender. Blend.
Put the mixture in one of your big jars in the fridge and
it'll last all week.
Miso gives you great probiotics and the dressing is
sweet and tangy and yummy.
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Raw Veggie Wrap with Raw Cashew Dressing

This is my quick go-to lunch when Im hungry. Its
kinda messy but really great. Its also a great way to
use up every last bit of Farmers Market veggies.
What You'll Need

wraps (you can find whole grain, gluten-free, and
even coconut-based wraps)
tomatoes
lettuce
kale
carrots
zucchini
squash (and/or whatever veggies you have)
raw cashews (plus any other nuts you like)
lemon
Himalayan pink salt or sea salt
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How to Make Veggie Wrap with Cashew Dressing

Blend cup raw cashews (plus or including any other nuts you want to try) and half a lemon.
Heat up wrap on a dry pan if you choose.
Shred zucchini, squash, and carrots. Cut kale and lettuce.
Spread Cashew Dressing in a line on the wrap, and pack on the veggies. Add salt to taste and if youre
using kale, let stand 5-10 minutes so the lemon juice can start to break it down.
Fold and eat. Be prepared for messy deliciousness.
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Hearty Salad with Vinaigrette

Salads can be surprisingly filling - especially with protein (from seeds and nuts) and fat (olive oil and avocado). But
you wont feel heavy after when you lightly sprinkle it with your basic vinaigrette.
What You'll Need for a Hearty Salad

leaves (lettuce, spinach, kale, etc.)
veggies
seeds and nuts
apples, grapes, and/or or raisins
optional meat
Wash salad leaves. Add chopped or shredded veggies. Add sesame
seeds, sunflower seeds, nuts. Add apples or raisins or something sweet,
and meat if you like.
What Youll Need for Vinaigrette

1 T acid (lemon juice, balsamic, sherry or wine or raspberry vinegars)
3 T oil (olive, grapeseed, flax - all great)
salt (Hilmalayan pink salt or sea salt) and pepper to taste
How to Make Vinaigrette

Put ingredients in one of your glass jars (almond butter size is good) and shake hard.
Other options:
- add fresh herbs from the Farmers Market like basil, dill, mint, or parsley
- add honey or agave or even raw sugar and your kids might just like it
- add 1 teaspoon Dijon mustard - it helps emulsify the oil
- skip the oil and vinegar and do 3 tablespoons broth, chia/flax seeds, chile powders, cumin, and salt. Allow to
stand until the chia seeds start to thicken the dressing.
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Pesto Veggies with grains or gluten-free pasta

So what do you do with this recipe? You can make a super simple, healthy and delicious lunch and/or
dinner. This one the whole family will love. We have it at least weekly. Its worth planting some basil in
your window box or a spot of partial sun grass somewhere.
What You'll Need for Pesto

basil plant or a few handfuls of leaves
olive oil
garlic
nuts (cashews are most like traditional pine nuts, but try
walnuts, almonds, or combine)
salt
How to make Pesto

Heat up some olive oil with garlic. In a blender or food
processor, throw in a couple handfuls of basil leaves and a
handful of nuts. Pour in the garlic-infused olive oil and keep
adding more oil until its as thick or thin as you like. Add salt to
taste. Keeps in fridge for 5-7 days, and way longer in the freezer.
For Gluten-Free Pasta
1 package gluten-free pasta - try Soba noodles (made of

Buckwheat which is actually a seed), brown rice or quinoa
pasta
Boil water for pasta and follow directions on package (glutenfree pasta takes around 15 minutes to cook).
33
Lentil Kale Salad

What You'll Need
1 c lentils
kale
raw walnut pieces
grapes
tomatoes
lemon
whole grain mustard
salt
How to Make Lentil Salad

Soak lentils overnight. As you know by
now, according to Ayurveda this makes
it much more nourishing rather than
depleting for the body - ie you wont be
tired after eating!
Cover lentils in water and bring to a
boil. Turn down and simmer for 10-15
minutes. Turn fire off and keep top on
for another 10 minutes.
Mix, add rest of the ingredients, and
enjoy.
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Food Category 3: Treats

Raw Bar
Sometimes you just need a snack. After a meal, instead of a meal, or yes, even between meals. I told you
Im not a purist about anything! You will need a blender to make these.
What You'll Need

1 c Medjool dates
1 c raw nuts*
t Hilmalayan Pink Salt or Sea Salt
2 T Coconut Oil
c some other kind of organic
dried fruit (raisins, cherries,
apricots)
c unsweetened coconut
* I use cup almonds for their high nutrient value; add pecans for sweetness,
walnuts for richness, cashews for creaminess, or whatever you have around.
Optional healthy add-ins:
1 T chia seeds, grind 1 T flax seeds, or any other kind of seeds.
These are some quantities to start with, but then promise me youll mess around with it! And please let me
know what you discover
35
How to make Raw Bars

The base for this raw bar is a paste of soaked dates plus equal
amount powdered nuts. It gets stuck together with a bit of
coconut oil, and it tastes yummy with add-ins like coconut, dried
cherries, and/or carob chips. Add nutrients with chia seeds,
ground flax seed, or other seeds.
Soak dates and dried fruit overnight, or at least for a few hours.
Put nuts in the blender and blend; transfer to big bowl.
Put all dried fruit and coconut oil in blender. Blend, then add to big bowl and mix with spoon or hands.
Add coconut, salt, and add-ins.
Rub coconut oil on pan. Place pasty ingredients on pan. Place saran wrap on top and roll it out with
rolling pin or wine bottle. I roll to a little less than inch. Keep in fridge - I like to wrap them individually so
they hold their shape and theyre portable.
If your kid has already had too many Cliff Kid bars to like this raw
concoction, try the baked version:
- Blend 1-1/2 c oats, 1/2 c nuts, 1/4 c seeds (chia, sunflower, pepitas),
1 t cinnamon, and salt in blender; put in bowl.
- Blend 1/2 c soaked dates, 1 egg, banana, 1 c almond milk, 1 t vanilla
(optional 1 T maple syrup & 1 T coconut oil).
- Stir together and add nuts, raisins, and/or coconut for taste and
texture.
- Put in oiled pan, bake 30 min at 350.
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Strawberry Chia Pudding

What You'll Need
16 oz fresh strawberries, hulled
1 1/2 c (or one 13.5 oz can) coconut milk
1/4 c honey, or to taste
1 vanilla bean, scraped
3/4 tsp finely grated lime zest
1/2 c chia seeds
How to Make Strawberry Chia Pudding

Place the strawberries, coconut milk, honey, vanilla, and
lime zest in a blender and blend until smooth.
Taste and add more honey if desired.
Place the chia seeds in a large bowl, pour the strawberry
mixture on top, and whisk thoroughly. Let stand for 10
minutes and whisk again.
Cover and refrigerate for at least 4 hours - up to 3 days.
Stir the pudding before serving. The longer it sits, the
thicker the pudding will become. If you find that its too
thick, whisk in a little water or coconut water (if you have
some on hand).
If your little ones think its too weird, add whipped cream
til theyre used to it. Start them early and theyll love it.
37
Food Category 4: Drinkable Meals

Green Smoothie
Smoothies are an easy transition into exploring your bodys intelligent desires for natural nourishment
through food. The closer your food looks to post-digestion soup, the less energy it takes for your body to
pull nutrients from it. If youre having digestive issues, or just want to clean out, drink some meals!
What You'll Need

2 big handfuls of greens - dandelion leaves from your (unsprayed) yard; or from the Farmers Market or
Whole Foods: dino / red / regular kale, chard, spinach; or greens from the tops of root vegetables
like beet greens; or herby greens like parsley
or lettuce greens
some sweet fruit - bananas, dates, apples,
berries, pineapples, pears
2 c water
How to Make a Green Smoothie

Blend, pour into a jar, and drink all morning!
You are becoming an empowered, intuitive Divine
Ma goddess in all things edible and I am very
proud of you, mama.
Email me your favorite combo!
38
Optional add-ins:
- add soaked almonds for protein (soak overnight and slip off the skin)
- add a few Medjool dates (Trader Joes) to make it super yummy and sweet
- add lemon or lime to alkalinize your blood
- add a chunk of a ripe avocado for a super smooth, satiating smoothie
- if you want to make sure youre getting ALL the nutrients you need for the day in just one smoothie, add
the living food supplement VitaForce. Its got all your vitamins, minerals, and extras like spirulina, still in
whole food form, all in one raw little scoop. You can order it on Amazon.
Here is the smoothie mixture Ive been enjoying lately:
1 organic apple (from my local farmers market)
2 big handfuls of organic kale (or spinach or chard or
dandelion greens or arugula from farmers market)
2 dates (soaked and pitted)
2 C water
1/4 avocado (from the tree next door)
1 scoop VitaForce (from Grassroots in Pasadena)
celery
ginger if its cold, cucumber if its warm
39
Butternut Squash and Sweet Potato Soup

Super simple and hearty on a cold day
What You'll Need for Soup

1-2 sweet potatoes
pre-cut butternut squash package
1-3 carrots peeled and chopped
1-2 parsnips peeled and chopped
yellow onion or leek
garlic
extra virgin olive oil or grapeseed oil
spices - nutmeg, clove or Pumpkin Pie Spice is great for winter; salt,
pepper, whatever you like
chicken broth or Rapunzel veggie cubes
kale or spinach leaves
How to Make Butternut Squash and Sweet Potato Soup

Peel and chop sweet potatoes into big chunks, peel and chop carrots, and peel and chop parsnips.
Chop onions or leek and put into hot oil. When they turn transparent, add crushed garlic.
Add all the veggies and spices. Stir around for a minute or two, so they get covered with the spices. Then
add your water and cube, or chicken broth and water - cover everything and then some.
Bring to boil and simmer for 30-60 minutes. Blend in blender. Add spinach or kale leaves while its hot.
40
Food Category 5: Kid-Friendly Breakfasts

Green Pancakes
The jar keeps all week and if you make waffles,
its just as quick as cereal!
What You'll Need

1 cnon-wheat flour*
2eggs
1 c coconut water, almond milk** or any
liquid including water
1/3-1/2banana
1/8 coil***
handful ofgreens(kale, spinach, or the tops
from carrots or other roots)
cinnamon (a few sprinkles)
sprinkle chia seeds
* I throw a cup of oats into the blender and there it is!
Or you can use brown rice flourfrom Whole Foods. Or try a combo of interesting flours. Dont buy gluten free flour
because for some reason it gets too sticky to make these.
** A handful of raw, soaked almonds with some water in a blender and youve avoided all the processing that
comes with buying a box.
*** You can skip this for pancakes, but you need it for waffles. I use flax oil for all the omega 3s, but grapeseed,
canola or anything will do just dont use coconut because it will harden when you refrigerate the batter.
41
How to Make Green Pancakes for Kids

Put flour, eggs, and oil into a mixing bowl.
In a blender (I use my mini one) add the banana, kale,
and the liquid. Blend. Add to bowl. Sprinkle cinnamon
and chia seeds. Stir.
For pancakes, pour onto hot pan (I use an iron skillet which
is a great way for them to get iron if you dont serve a lot of
meat). For waffles, pour into a hot waffle iron. Yum.
Pour the rest of the batter into a jar its good for about 4
days.Youll smell it when its not.
I let my daughter dip these in maple syrup because it

soaks up the syrup and then she wants more anyway.
Or if shes really hungry, we do nut butter mixed with
honey on top.
She loves them. I feel like a great mom for getting
healthy food into her body. What could be bad?
42
Green Muffins
Sometimes you need something for your kids to grab on the
go. On those mornings, Ill put some scrambled eggs and one
of these on a paper plate and were off.
What You'll Need

1 1/2 c brown rice flour, oat flour, almond meal, or combo
1 t cinnamon
1/4 c raw organic sugar or coconut sugar
1 banana
1/2 c vegetable oil (flax or grapeseed)
2 eggs
1 c zucchini, shredded
1 c nuts (optional)
1/2 t vanilla extract
How to Make Green Muffins

Preheat oven to 350 degrees F.
Combine all ingredients in a mixing bowl. Beat at medium
speed, scraping bowl, until all is blended.
Pour into greased muffin tin or cupcake liners. Bake for 25
minutes and check muffins.
Bake an additional 10 minutes or until a wooden pick comes out clean.
43
So thats it!
Now you have some basic principles for grains, veggies, treats, drinkable meals, and breakfasts.
Once you have them down, start playing. Experiment with ingredients. Use whatevers in your fridge.
As long as this week is slightly better than last week, pat yourself on the back. If not, each day is an
opportunity to start fresh.
Nourish yourself first. Your family will follow. Maybe not right away, and maybe never 100%, but they WILL
benefit when you take care of yourself. In many ways.
If you are asking yourself:
What if I want to learn more?
What if I want to eat healthier, but I just cant seem to make it happen (too busy, too poor, too in love with
unhealthy foods)?
Please know we need help to change these deeply ingrained ways of thinking.
I needed to take courses, think about what food habits I wanted to give up and add in, get a wellness
coach, finally start making changes, backslide and forget everything, get help from my team, take baby
steps, until I finally felt like I was beginning to see real changes.
When it comes to co-creating a lifestyle, feminine energy = power, meaning youll need to be:
- relational
- receptive
- reversible
In other words, get support, listen to your body, and be willing to change course if something isnt working.
44
Next steps...
Feeling a bit overwhelmed and lost?
I would love to help. As a Lifestyle Educator, I have worked with women at every stage of the childbirth
journey - trying, pregnancy, post-partum, and working mom with kids.
I believe no matter where you are on your path, with a little help and guidance you can make a few
changes that will affect you and your family for life.
Email me at jessica@mayoga.com and well set up a free 30 minute strategy session on the phone.
Well go over next steps, and I will share with you what I found works to get healthy, energizing food into
my body and into my familys.
I also want to hear what the biggest challenge is for you in getting where you want to be with food money? time? motivation? and see if I can offer some ways to help you make the change you want
anyway.
Finally, Ill share with you my wellness coaching programs for wherever you are in your journey, to help you
uplevel your MA kitchen practices for more energy, better sleep, a stronger immune system
and greater Vital
Wellness for your whole family!
Email at jessica@mayoga.com - Id love to connect.

45
About Jessica
Jessica Jennings, MS, ERYT, RPYT founded Ma Yoga for
Pregnancy, Motherhood & Beyond to becoming the
fulfilled, healthy, and energized mama you were meant
to be. She is a trained doula, certified in therapeutic,
alignment-based yoga, and a Mama Wellness Coach.
As a Lifestyle Educator in the Kaiser Permanente Hospital
Ob/Gyn department, Jessica developed and ran a group
visit and yoga wellness program for six years. She
discovered that just a little bit of lifestyle guidance could
make the difference between isolation, exhaustion, and
getting sick a lot, and better sleep, more energy, and a completely different attitude about life.
We tend to think of mothering as taking care of others. Let this year also be about giving birth to
our Divine Self, excited by our life's purpose, uplifting the planet by sharing whats moving through
us, and giving our children a model for becoming their authentic selves.
- Barbara Marx Hubbard, Awakening Planetary Motherhood
If you liked this book, Id so appreciate if you would share this link with friends, on fb, and twitter!
http://www.mayoga.com/10-recipes - or, just send them to www.MaYoga.com!
46
Thank you for being part of the Ma Yoga

community!
Please email me and let me know what you think of this ebook! - jessica@mayoga.com
Find free guidance for pregnancy & moms at www.MaYoga.com - go up to Read
Get quick and effective yoga and meditation practices at www.mayoga.com/ma_yoga_blog
See our latest posts at www.Facebook/mayogamamas
Check out our boards on Pinterest at www.pinterest.com/mayogacommunity/
Watch some vids on our channel at www.youtube.com/user/mayogavideos
Blessings on your journey to experiencing the nurturing power and wisdom of the feminine, or Ma.
47

10 Easy Healthy Recipes

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10 Easy Healthy Recipes

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10 (Easy, Nourishing) Recipes I Wouldnt

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MS, ERYT, RPYT

Founder, Ma Yoga for Pregnancy, Motherhood & Beyond

Shopping List (for all 12 recipes)........................................................................................................23-24

Table of Contents Contd

Food Basic 2: Veggie-Based Meals

Steamed Veggies with Miso Dressing...............................................................................................................27-29

Food Basic 3: Treats

Food Basic 4: Drinkable Meals

Table of Contents Contd

Where Im Coming From

But I have no time!

But because when we are making our own

OK, how much prep time is involved here?

Are these recipes complicated?

What about protein?

Why arent dairy and wheat included in these recipes?

Jessica, do you ever eat food from a package?

What about snacks?

What if my digestion isnt so great?

What if I need more than a green smoothie for breakfast?

What about snacks for my kids?

Whats so great about raw food?

Sounds like a lot of work.

OK, so what are the basic principles were going by here?

But I suck in the kitchen...

Be aware of nature - inside and out - and eat to find balance.

Shopping List & Grocery List - for ALL 12 recipes!!!

3-6 jars (or use old mayo and spaghetti sauce

Stainless steel rice cooker (NOT non-stick)

2 big bunches of kale, spinach, chard, or some

avocados (a bag - soften them up next to bananas in a brown bag)

Food Category 1: Grains

What Youll Need for Turmeric Rice

How to Make Turmeric Rice

Food Category 2: Veggies

What You'll Need for Steamed Veggies

How to Make Steamed Veggies

What You'll Need for Miso Dressing

How to Make Miso Ginger Dressing

Raw Veggie Wrap with Raw Cashew Dressing

What You'll Need

How to Make Veggie Wrap with Cashew Dressing

Hearty Salad with Vinaigrette

What You'll Need for a Hearty Salad

What Youll Need for Vinaigrette

How to Make Vinaigrette

Pesto Veggies with grains or gluten-free pasta

What You'll Need for Pesto

How to make Pesto

For Gluten-Free Pasta

1 package gluten-free pasta - try Soba noodles (made of

Lentil Kale Salad

How to Make Lentil Salad

Food Category 3: Treats

What You'll Need

How to make Raw Bars

Strawberry Chia Pudding

How to Make Strawberry Chia Pudding

Food Category 4: Drinkable Meals

What You'll Need

How to Make a Green Smoothie